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Criss Cross Arms Prayer Push

Step by step instructions, muscle activation and variants for the Criss Cross Arms Prayer Push.

EasyMiddle chest

About this exercise

The Criss Cross Arms Prayer Push is a standing bodyweight chest exercise where the palms are pressed together in a prayer position, then the arms are pushed forward and crossed in an alternating pattern to activate the pectoral muscles. The isometric pressing and crossing motion generates chest tension without any equipment. It is effective as a warm-up activation exercise or as part of a bodyweight upper-body circuit.

How to Perform

  • Stand upright with feet shoulder-width apart
  • Press your palms firmly together at chest height in a prayer position
  • Maintain pressure between your palms and push your hands forward away from your chest
  • Cross your right arm over your left while keeping the palms pressed together
  • Return to the prayer position and then cross the left arm over the right
  • Alternate the crossover with each repetition, maintaining constant palm pressure
  • Keep your shoulders relaxed and core engaged throughout

Muscle Activation

Primary
Middle chest
Secondary
TricepsUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Criss Cross Arms Prayer Push

The Criss Cross Arms Prayer Push is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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